Deadlift Every Day: 6 Weeks to a Bigger Back and Deadlift

I have seen this repeated so many times, and I am not going to argue about the benefits of the squat. But there are also reasons why it is not the king:

There is little to no grip or arms used in this movement.

It puts a lot of pressure on the spine and disks of the back (back squat specifically).

Hip and ankle mobility can be a huge limiting factor in achieving proper range of motion on this movement.

I am not going to tell people to avoid the squat, that would be silly. It is one of the "BIG THREE" (bench, squat and deadlift), and it is also just a kick butt movement. But I will argue that if there is a KING of the main bodybuliding lift, excluding Olympic lifts like the snatch and clean, it is the deadlift.

If you want a thick, strong back, impressive lumbars, head-squeezing traps and a strong and sexy core, this program is for you!

The deadlift requires grabbing the bar with your hands, driving through your legs and hips, and it actually starts at a DEAD STOP, whereas the recoil effect at the bottom of the squat can aid in your lift. The deadlift requires, as the name implies, lifting from a dead stop. Plus, there is no pressure on the spine and if done correctly, can actually be rehabilitative for your body.

In this program, we deadlift on EVERY SINGLE TRAINING DAY! We slam it, wham it, and add in deadlifts that focus on different bodyparts. The deadlifts we will do in this program are:

Some days we will do a progressive overload scheme, as seen below. Do this for six weeks.

If you wish, add 5lbs to your max and do it all over again. But we believe 6 weeks will be enough to make a huge difference in your back health, core strength, and lead to HUGE LEAN MASS GAINS AND FAT LOSS!

Use this calculator to determine your estimated one rep max based on a heavy weight and number of reps you know you can perform (Example: 225lbs x 5 reps on the bench press). You will need to calculate your estimated one rep max (1RM) for the bench press, squat, deadlift, and shoulder press

All calculations for weeks 15 use the 1RM you calculated above. Week 6 uses the new 1RM value you earned in week 5.

Progression Chart for Weeks 1-6

Calculate your workouts before you even go into the gym to help yourself start to visualize the lifts. If your estimated one rep maxes are accurate, you WILL accomplish these lifts and it is more of a to-do list than a question of if you can or can't do it!

If any calculations give you a number that isn't whole or not possible, round up or down to the nearest possible weight depending on how you feel, just make sure you note what you did! Example: 265lbs x .65 = 172.25lbs (not a possible weight), I am feeling strong so I will round to 175lbs.

The Final set of our main movement from Week 5 is 5% greater than your initial 1RM, and provided you are able to complete 3 repetitions, it is your new 1RM to be used starting in Week 6, and through the next cycle of your progression.

After setting a new one rep max in Week 5, Week 6 is meant to serve as a functional deload, where repetitions are increased and weight is decreased. After Week 6, start again with Week 1 (reprogram your lifts by using your new 1RM you earned in week 5.

In each week except 2 and 5, feel free to exceed the prescribed repetitions for the second and third working sets if you are able, to challenge yourself further!
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When you can get more than the max number of reps (let's say you get 12 when it is a 6-12 rep exercise), then raise the weight 10lbs.

What is the Point of Week 6?

Week 6 is the deload week that your body will NEED after 5 weeks of pushing yourself to the limit with these workouts. DO NOT SKIP THIS WEEK! It is crucial to your long term progress.

Cardio During This Program

I usually recommend high intensity interval training, but this is a very demanding program and we want to promote recovery. For this purpose, I recommend at least 2-3 sessions at 20 minutes each post workout (or anytime NOT preworkout, see this) for overall health. Increase cardio as needed to keep losing fat or if trying to gain lean mass, keep it at the recommended 2-3 times per week.

Your Diet Plan

Supplements

We will keep it simple. A pre-workout to promote sick pumps, blood flow and lean mass gains, an intra-workout to fuel your muscles during training, a pump inducer to provide sick blood flow and pumps, a NAD-enhancer and a carb and protein for fuel!

Big Back Attack!

Get at this now and thank us later when you can barely fit through a door, you have some sexy traps, defined delts, and an overall STRONG body and core. Deadlift daily and make gains like never before. Because making gains from front, back and side to side .that's not a game!

Marc is currently Chief Marketing Officer of TigerFitness.com, a 2012-2017 INC. 500/5000 company as well as Owner/CEO of two of the fastest growing supplement companies, EthiTech Nutrition and MTS Nutrition.

Marc is Vice President of the American Natural Bodybuilding Federation; Partner in Hollywood Militia Training; President of "The Uprising Muscle Camps, a 501c non-profit organization and also publishes MachineMuscle.com, an online health and fitness publication and owns the clothing line Machine Training Gear. Alongside this, Marc is a Professional Bodybuilder.

As the leader of Scivation, a multi-million dollar, globally distributed sport nutrition company, Marc was the most accessible and energizing sports nutrition company CEO in the history of the industry. During his seven years at Scivation, he launched and developed Team Scivation, an online personal training and diet program, into the largest of its kind in Sport Nutrition history with over 70,000 concurrent members.

Prior to starting Scivation, Marc was a co-founder of, and served as Chief Marketing Officer for the Sylvester Stallone sports nutrition company, INSTONE, LLC. Marc also spent over four years working for Weider Publications’ Muscle & Fitness, FLEX, Men’s Fitness and Muscle & Fitness Hers magazines.

Marc has been featured in Muscle & Strength, MuscleMag International (Italy), and Ironman (Australia) magazines, and has appeared in Men's Fitness as a physique model. Marc has authored several print articles that have appeared in trade magazines such as Muscle & Fitness, as well as online at Bodybuilding.com, and has also co-authored 10 books on the subject of physique transformation, with titles such as, The Fat Loss Factor; Game Over: The Final Showtime Cut Diet You'll Ever Need, The Diet Solution: The NEW American Diet, C.H.A. Diet: The Final Answer on Carbless Bulking & Cutting, The Fat Loss Factor, and The Lifestyle Cut Diet: The Final Diet You'll Ever Need to Stay Lean and Healthy.

* Tiger Fitness does not imply any medical advice in this article. There are no guarantees of specific results and results may vary. Please consult your family Dr. before starting any diet or training program.